floFOCUS

Fall Flo Week 1

Push/Pull

2 rounds
10 Banded Good Mornings
10 Banded Hip Thrust

Deadlift 3×5 @ 70–72%
Rest 2:00–2:30

15 min amrap
15/12 cal ski
12 total db hang clean & jerk
9 trx pull ups
6 t2b

HYROX (partner)

• 500m row
• 100ft burpee broad jump
• 500m ski
• 40 db snatches
• 30 cal bike
• 20 sandbag clean

(goal: 3-4 rounds)

For Time: (40-min) w/partner

5 rounds

• 40 cal row/ski
• 30 db box step over (2dbs)
• 20 db push press (2 dbs)
• 10 burpees over dbs
• 400m run *together

MYSTERY WORKOUT

? Come In and Find Out?

HYROX

2 rounds

• 800m run
• 100ft sandbag lunges
• 20 burpee box jumps
• 300ft farmers carry
• 40 wall balls
• 50/40 cal row/ski

floLIFT (deload)

5 sets : 50-60%

• 1 snatch deadlift
• 1 hang snatch (pause @knee)
• 1 ohs
• 1 snatch

3 x 1 : squat snatch @60-65%

5 sets: 50-60%

• 1 clean pull
• 1 hang clean
• 1 front squat
• 1 clean

4 sets:

• 2 dips & drive
• 1 press in split
• 1 split jerk

3 x 1: c&j @60-65%